Enough iron in your diet is essential for good health, as it helps with hemoglobin production, prevents anemia, and keeps energy levels high.
Most animal products are rich in iron, but even if you don’t eat meat, you can still get enough iron from plant-based foods.
Let’s take a look at one of the most popular vegetables: zucchini.
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Is Zucchini High or Low in Iron?
Zucchini isn’t a good source of iron, so it doesn't contribute much to your daily intake.
However, it does contain vitamin A, vitamin C, folate, magnesium, potassium, and powerful antioxidants that can protect you from several health conditions.
So, zucchini is still an excellent addition to a healthy, balanced diet, but not one aimed at boosting your iron intake.
How Much Iron Is in Zucchini?
A one-cup serving of cooked zucchini contains about 0.6 mg of iron, just 4% of the recommended daily intake.
However, the same serving provides you with about 14% of the recommended daily intake of vitamin C, which aids iron absorption.
So, if you eat zucchini with foods that are high in iron, you may absorb more of the iron in your meal.
Can You Get Enough Iron from Zucchini?
As it is so low in iron, it would be very difficult for you to reach your recommended daily intake by eating zucchini.
Can Eating Zucchini Help Prevent Anemia?
Eating zucchini is highly unlikely to prevent or treat an iron deficiency. It does, however, contain a good amount of folate, which helps prevent anemia.
Is Canned Zucchini High in Iron?
One cup of canned zucchini contains approximately 1.5 mg of iron, 9% of the recommended daily intake. Although this is more than fresh, cooked zucchini, canned zucchini is much higher in sodium, containing about 35% of the recommended daily allowance.
A diet high in sodium can raise your blood pressure, increasing your risk of heart attacks and strokes.
Is Baby Zucchini High in Iron?
A 100-gram serving of baby zucchini contains 0.8 mg of iron, about 4% of the recommended daily intake.
However, baby zucchinis are much higher in vitamin C and also contain vitamin B6, potassium, and manganese.
Is Cream of Zucchini Soup High in Iron?
One cup of cream of zucchini soup contains about the same amount of iron as a serving of cooked zucchini.
It still contains vitamin C but, like most soups, is high in sodium, so eat it in moderation.
By making zucchini soup yourself, you could choose healthier ingredients, reducing the sodium content.
Zucchini is a poor source of iron. It does, however, contain other important nutrients and is a good addition to a healthy, balanced diet.
Sources: Nutrition Data, Research Gate, PMC, and Taylor & Francis Group Online